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  6. Beef broiled vs. Spinach raw

Beef broiled vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between beef broiled and spinach raw

  • Beef broiled is higher in vitamin B12, zinc, and selenium, yet spinach raw is higher in vitamin K, vitamin A, folate, manganese, and vitamin C.
  • Spinach raw covers your daily vitamin K needs 401% more than beef broiled.
  • The amount of cholesterol in spinach raw is lower.
  • The glycemic index of beef broiled is lower.

Food varieties used in this article are Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Spinach, raw.

Infographic

Beef broiled vs Spinach raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more ZincZinc +1090.6%
Contains more PhosphorusPhosphorus +304.1%
Contains more SeleniumSelenium +2050%
Contains more MagnesiumMagnesium +276.2%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +75.5%
Contains more CopperCopper +52.9%
Contains more ManganeseManganese +7375%
~equal in Iron ~2.71mg
~equal in Sodium ~79mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B3Vitamin B3 +642.8%
Contains more Vitamin B5Vitamin B5 +912.3%
Contains more Vitamin B6Vitamin B6 +95.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +326.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15533.3%
Contains more Vitamin EVitamin E +1591.7%
Contains more Vitamin B1Vitamin B1 +69.6%
Contains more Vitamin KVitamin K +40141.7%
Contains more FolateFolate +2055.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.189mg

All nutrients comparison - raw data values

Nutrient Beef broiled Spinach raw DV% diff.
Vitamin K 1.2µg 482.9µg 401%
Vitamin B12 2.64µg 0µg 110%
Zinc 6.31mg 0.53mg 53%
Vitamin A 3µg 469µg 52%
Protein 25.93g 2.86g 46%
Folate 9µg 194µg 46%
Manganese 0.012mg 0.897mg 38%
Selenium 21.5µg 1µg 37%
Vitamin C 0mg 28.1mg 31%
Cholesterol 88mg 0mg 29%
Vitamin B3 5.378mg 0.724mg 29%
Saturated fat 5.895g 0.063g 27%
Fats 15.41g 0.39g 23%
Phosphorus 198mg 49mg 21%
Monounsaturated fat 6.668g 0.01g 17%
Vitamin B6 0.382mg 0.195mg 14%
Magnesium 21mg 79mg 14%
Vitamin E 0.12mg 2.03mg 13%
Vitamin B5 0.658mg 0.065mg 12%
Choline 82.4mg 19.3mg 11%
Calories 250kcal 23kcal 11%
Fiber 0g 2.2g 9%
Calcium 18mg 99mg 8%
Potassium 318mg 558mg 7%
Copper 0.085mg 0.13mg 5%
Vitamin B1 0.046mg 0.078mg 3%
Polyunsaturated fat 0.484g 0.165g 2%
Vitamin B2 0.176mg 0.189mg 1%
Iron 2.6mg 2.71mg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.42g N/A
Sodium 72mg 79mg 0%
Trans fat 0.572g 0g N/A
Tryptophan 0.094mg 0.039mg 0%
Threonine 0.72mg 0.122mg 0%
Isoleucine 0.822mg 0.147mg 0%
Leucine 1.45mg 0.223mg 0%
Lysine 1.54mg 0.174mg 0%
Methionine 0.478mg 0.053mg 0%
Phenylalanine 0.725mg 0.129mg 0%
Valine 0.914mg 0.161mg 0%
Histidine 0.604mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.016g 0g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +806.6%
Contains more FatsFats +3851.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +57.6%
Contains more OtherOther +152.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +66580%
Contains more Poly. FatPolyunsaturated fat +193.3%
Contains less Sat. FatSaturated fat -98.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.